Meal plan with calorie cycling…
Total daily calories: 1200 calories
Low-calorie days… Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Daily protein intake: 88gr.
Daily carbohydrate intake: 128 gr.
Daily fat intake: 30 gr.
High-calorie days… Sunday
Daily protein intake: 121gr.
Daily carbohydrate intake: 176 gr.
Daily fat intake: 42 gr.
Meal Plan
Upon waking: 20gr. Whey protein 1 scoop
Meal # 1
8:00AM
EGG,WHITE, FRESH, (MEASURED RAW) 0.25 cup (89 gr)
PEARS,RAW 2.28 oz (65 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 0.5 cup (139 gr)
FLAXSEED OIL 1 tsp (6 gr)
Total calories: 228
Meal # 2
10:30AM
CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.25 cup (78 gr)
BLUEBERRIES,RAW 0.5 cup (65 gr)
OAT BRAN,COOKED 0.5 cup (123 gr)
ALMONDS,DRY ROASTED,W/SALT 2 tsp (11 gr)
Total calories: 228
Meal # 3
1:00PM
TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED 1.13 oz (32 gr)
BROCCOLI,RAW 1 cup (58 gr)
BARLEY,PEARLED,COOKED 0.5 cup (77 gr)
OIL,OLIVE,SALAD OR COOKING 1 tsp (7 gr)
Total calories: 228
Meal # 4
3:30PM
CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.25 cup (78 gr)
GRAPES,RED OR GREEN (EURO TYPE,SUCH AS THOMPSON SEEDLESS),RAW 0.25 cup (52 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 0.5 cup (130 gr)
ALMOND BUTTER,PLAIN,WO/SALT 1 tbsp (8 gr)
Total calories: 228
Meal # 5
6:00PM
WHEY PROTEIN ISOLATE 0.25 cup (13 gr)
BANANAS,RAW 0.5 cup (89 gr)
Total calories: 143
This is your post-workout shake in w/o days
Meal # 6
8.30PM
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 0.25 cup (45 gr)
LETTUCE,GREEN LEAF,RAW 1 cup
Total calories: 86
Carry-Out Snack Recipe – Banana Protein Bread
Makes: 6 servings
Ingredients:
Apple sauce (unsweetened): 1.5 cup
Oats, old fashioned: 7.5 tbsp
Banana, raw: 1.5 small
Egg Whites: 4 egg whites
Whey protein powder, vanilla: 2 scoops
Udo’s choice oil blend: 1 tbsp
Stevia: 1.5 tbsp
Baking powder: 1.5 tsp
Baking soda: 1.5 tsp
Cooking directions:
Combine all the ingredients and blend in a blender for 1 minute or use a food processor if your mixture turns out to be larger in quantity. Alternatively you can blend a half of the ingredients, pour in a large bowl, blend the other half and mix with the first half in the bowl. If necessary add water to the mixture. The consistency should be that of a smoothie. Preheat oven to 330 F (165 C). Spray a baking pan with non-stick spray. Pour the mixture in the pan. Bake for 25min. Check with a tooth pick if the breads are ready. When ready, leave the pan out to cool down completely. Cut into 6 equal pieces, wrap individually in aluminum foil and keep in the refrigerator.
Meal Plan – High-Calorie Day (Sunday)
Upon waking: 20gr. Whey protein 1 scoop
Meal # 1
8:00AM
EGG,WHOLE,FRESH (MEASURED RAW) 0.25 cup (77 gr)
APPLES,RAW,WITH SKIN 0.5 cup (72 gr)
CEREALS,CREAM OF WHEAT,MIX\’N EAT,PLAIN,PREPARED W/WATER 0.5 cup (99 gr)
FLAXSEED OIL 1 tsp (5 gr)
Total calories: 289
Meal # 2
10:30AM
CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.25 cup (78 gr)
APRICOTS,RAW 0.5 cup (84 gr)
OAT BRAN,COOKED 0.5 cup (123 gr)
ALMONDS,DRY ROASTED,W/SALT 2 tsp (11 gr)
Total calories: 289
Meal # 3
1:00PM
BEEF,TOP SIRLOIN,LEAN,0 FAT, COOKED, BROILED 1.12 oz (32 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 0.75 cup (98 gr)
BARLEY,PEARLED,COOKED 0.5 cup (77 gr)
CASHEW NUTS,DRY ROASTED,WO/SALT 0.26 oz (7 gr)
Total calories: 289
Meal # 4
3:30PM
CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.25 cup (78 gr)
BANANAS,RAW 3 tbsp (41 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 0.5 cup (130 gr)
PEANUT BUTTER,SMOOTH STYLE,W/SALT 1 tbsp (11 gr)
Total calories: 289
Meal # 5
6:00PM
CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 0.25 cup (31 gr)
LETTUCE,GREEN LEAF,RAW 3.75 cup (138 gr)
RICE,BROWN,LONG-GRAIN,COOKED 0.5 cup (95 gr)
OIL,OLIVE,SALAD OR COOKING 1 tsp (5 gr)
Total calories: 289
Meal # 6
8.30PM
TUNA,WHITE,CANNED IN WATER,DRAINED SOLIDS 1.7 oz (48 gr)
LETTUCE,GREEN LEAF,RAW 1 cup
Total calories: 117
Carry-Out Snack Recipe – Protein Pancakes
Makes: 2 servings
Ingredients:
Oats, instant: 9 tbsp
Cottage cheese, fat-free: 4 tbsp
Egg Whites: 3 egg whites
Ground flax seeds: 1 tbsp
Stevia: 1.5 tsp
Cooking directions:
Combine all the ingredients and blend in a blender or use an electrical mixer. Add water if necessary. The consistency should be that of a regular pancake mix. Spray a frying pan with non-stick oil. Pour a half of the mixture for the first pancake and the other half for the second. If the carbohydrates or proteins in each of your meal are higher values you might need to prepare 4 pancakes. In this case 2 pancakes will represent one serving.
Grocery List (for one day of the week only)
| EGG,WHITE, FRESH, (MEASURED RAW) | 0.25 cup (89 gr) |
| PEARS,RAW | 2.28 oz (65 gr) |
| CEREALS,OATS,REGULAR,QUICK,INSTANT, UNENRICHED,COOKED W/WATER |
1 cup (269 gr) |
| FLAXSEED OIL | 1 tsp (6 gr) |
| ALMONDS,DRY ROASTED,W/SALT | 2 tsp (11 gr) |
| OAT BRAN,COOKED | 0.5 cup (123 gr) |
| BLUEBERRIES,RAW | 0.5 cup (65 gr) |
| CHEESE,COTTAGE,LOWFAT,1% MILKFAT | 0.5 cup (156 gr) |
| OIL,OLIVE,SALAD OR COOKING | 1 tsp (7 gr) |
| TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED | 1.13 oz (32 gr) |
| BROCCOLI,RAW | 1 cup (58 gr) |
| BARLEY,PEARLED,COOKED | 0.5 cup (77 gr) |
| ALMOND BUTTER,PLAIN,WO/SALT | 1 tbsp (8 gr) |
| GRAPES,RED OR GREEN (EURO TYPE,SUCH AS THOMPSON SEEDLESS),RAW | 0.25 cup (52 gr) |
| BANANAS,RAW | 0.5 cup (89 gr) |
| WHEY PROTEIN ISOLATE | 0.25 cup (13 gr) |
| TUNA,LT,CANNED IN WATER,DRAINED SOLIDS | 0.25 cup (45 gr) |
| LETTUCE,GREEN LEAF,RAW | 1 cup |
Carry Out Ingredients
| Apple sauce (unsweetened) | 1.5 cup |
| Oats, old fashioned | 7.5 tbsp |
| Banana, raw | 1.5 small |
| Egg Whites | 4 egg whites |
| Whey protein powder, vanilla | 2 scoops |
| Udo’s choice oil blend | 1 tbsp |
| Stevia | 1.5 tbsp |
| Baking powder | 1.5 tsp |
| Baking soda | 1.5 tsp |